CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Stretches and Hip Mobility
2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation
Warm-up
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Tempo Front Squat (1×4)
Tempo Front Squat (1×2)
Tempo Front Squat (1×4)
Tempo Front Squat (1×2)
Tempo Front Squat (1×4)
Performance:
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete Tempo Front Squats @ Rep Scheme 4-2-4-2-4 @ Tempo @ 31X1 (Work off of last weeks heaviest set of 4 and build for the sets of 2)
Double KB Front Racked Squats (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Double KB Front Racked Squats @ 21X1
1 Minute Banded Good Mornings
20 Glute Bridges
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Level 2 – Squat Cleans (115/75), 15-12-9 Ring Dips (Band assist as needed)
*Level 1 – Squat Cleans (95/65), Bar Dips or Push-ups
*Athlete Notes – 5-12 minute range. Both squat cleans and ring dips should be completed in small quick sets or quick singles in later rounds. Plan a rep scheme for each movement/set and try to stick to it.
Buy-Out
Glute/Ham Accessory:
3×12 Glute Bridges @ 21X2/10 Back Extensions/:30-1:00 Hollow Hold
Gymnastics Accessory (Pull-up or MUP):
3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)
Additional Conditioning Work
1 Mile Run